Signs of this are: fear, discouraged, loss of motivation. At first, these complaints appear to be isolated, but a combination of them requires alertness. Other signs may include fatigue, susceptibility, stomach cramps, sleep problems, tinnitus, back pain and headaches.
The body gives signals of alarm. The brain is under pressure and at risk of becoming “overheated”. Time for action.
What can you use in this phase?
– Ashwagandha improves sleep, helps with stress management and reduces gloomy thoughts
– Magnesium has a relaxing effect on both muscle and brain, reduces fatigue and mood swings. It is found in sesame seeds, green vegetables, algae, oily fish MSC, banana and nuts.
– B vitamins against brain fatigue, such as “brain fog”, reduced concentration and absorption capacity. It is in poultry, egg yellow, chicken livers, fish MSC, banana, avocado, green vegetables and nutritional yeast flakes.
– Vitamin D against depression. For this, being outside and sun rays on bare skin is important. It is also found in food, such as fatty fish MSC and cod liver oil.
– Omega 3 reduces levels of cortisol and adrenaline, two stress hormones. It improves the production of serotonin. The food sources are perilla seed, linseed, olive and nut oils, algae and fatty fish MSC.
– Dopamine, our “go hormone”. Important for the formation of ideas, creativity, motivation, initiatives, decisions, memory, pleasure, emotions, appetite and libido. It is present in duck, turkey, eggs and black chocolate. Watch out with gluten and casein because they block the production of dopamine.
– Serotonin, our happiness hormone, important for our well-being and satisfaction. Present in avocado, chicken, duck, game, oats and ricotta.
– GABA is the neurotransmitter for calm, rest and recovery. If you are deficient, you will experience reduced concentration, nervousness or sleeping problems. Use almonds, oats, banana, broccoli, nuts, halibut MSC and lentils in your eating moments.
– Vitamin C important for your resistance, your adrenal glands, reduces cortisol levels in the blood and thus also reduces stress. Rich sources are gayana, kiwi, papaya, red pepper, broccoli, kohlrabi, melon, strawberries, most colored fruits and vegetables.
– Because over 90% of the necessary hormones and neurotransmitters are made in the gut, a healthy gut is essential. Check with a therapist whether there is a leaky gut, leaky gut, or too little intestinal flora.
– Excercise. In this phase, choose a less intensive sport such as walking or yoga. Sport provides meetings and connections important for well-being and it prevents worrying.
– With the help of breathing techniques, heat and cold stimuli in a good way, as used in an Intermittent Living lifestyle you can increase your flexibility.
I hope that after reading this blog you will understand how much you can do yourself to your recovery in the event of burn-in, but also with burnout with lifestyle as a medicine or even better preventively and protectively take care of your brain and body.
Whether you want to speed up your recovery or prevent burnout or increase your performance, please contact me to find out which combinations of the described options apply to you.
Get fit, be fit, stay fit.